PATHFIT 2:

PHYSICAL ACTIVITIES
TOWARDS HEALTH AND
FITNESS
(Exercise-based Fitness Activities)
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 introduces the definition, understanding,
and importance of the two performance-
based components of Physical Fitness
which are speed and agility. It provides
physical activities measuring speed and
agility with the application of HITT principle
that allows students to focus more on the
enhancement of the said components.
1. Identify the difference between speed and agility

2. Accomplish different tasks showcasing individuals' speed and agility

in body movement.

3. Create an activity such as high intensity interval training that will

enhance speed and agility
the maximum rate of movement in
the body that an individual produce.

Usually, movement speed requires a

good amount of strength and power
order to quickly accelerate the
movement of the body from the
stationary position.
the ability of an individual to
accelerate movement of the body
wa a change in direction.

This is the combination of different

elements such as goo reflexes, body
coordination, balance, and speed of
the body.
 • Involve setting up cones in a specific pattern (such as a zigzag
or T-drill) to develop quick directional changes, coordination,
and footwork.

BENEFITS
• Enhances agility, balance, and body control
• Improves quick directional changes and reaction time
• Strengthens lower body muscles used for acceleration and
deceleration
ZIGZAG T-DRILL
 • Ladder drills involve moving through an agility ladder with
various footwork patterns, such as high knees, lateral shuffles,
and quick steps.

BENEFITS
• Improves foot speed, coordination, and balance
• Enhances cardiovascular endurance and lower-body strength
• Develops neuromuscular coordination for better movement
efficiency
 • Shuttle runs require sprinting back and forth between two
points over a set distance, often touching the ground at each
turn.
BENEFITS
• Boosts acceleration and deceleration skills
• Improves endurance and anaerobic capacity
• Develops explosive power and agility for short bursts of
movement
 • Reaction sprints involve sprinting in response to a stimulus,
such as a whistle, visual cue, or command, to simulate real-
game situations.
BENEFITS
• Enhances reaction time and quick decision-making
• Improves explosive speed and responsiveness
• Trains athletes for unpredictable movements in sports and
competition
 introduces the definition, understanding, and
importance of the two performance-based
components of Physical Fitness which are
balance and body coordination. It provides a
set of sample exercises like Pilates (for balance)
and different body coordination activities that
will improve the fitness level of students who
are longing for change and new insights on
what and how to do it properly.
1. Identify and explain the different exercises related to balance, coordination,
and flexibility.
2. Appreciate the benefits of the different exercises related to balance,
coordination, and flexibility.
3. Perform and execute properly the different exercises in relation to balance,
coordination, and flexibility
build core strength and stability, making you lighter on you

feet. It can benefit people of all ages.

Athletes discover that it can improve thei performance. Seniors utilize

it to avoid falls and keep their independence. And fitney enthusiasts
understand how it benefits both workouts and daily life.

In fact, just getting around in life demands proper postural

alignment and balance (Freytag 2022).

refers to your capacity to govern your body in space by equally spreading
your weight and remaining upright.

THERE ARE TWO CATEGORIES OF BALANCE: STATIC

AND DYNAMIC.
• Dynamic balance refers to the capacity to move
outside of the body's center of gravity while
maintaining postural control.
• Static balance is the capacity to keep the center of
mass of the body within its base of support.
 is defined as the capacity to use one's senses

like vision and hearing together with his or her

body parts to perform activities smoothly,

efficiendlyand accurately.
• GROSS MOTOR COORDINATION REFERS TO THE MAJOR MUSCLES IN YOUR

ARMS, LEGS, AND TORSO that you employ for daily actions such as walking,

lifting, throwing, running, and kicking (Hinge Health 2023).

• Fine motor coordination is concerned with the coordination of the little

muscles in your hands and wrists, which you use to write, type on a computer

or phone, or do hobbies such as stitching (Hinge Health 2023).

• Hand/eye coordination is the coordination of information received by your

eyes and impulses sent by your brain to your arms and hands. You rely on this

to perform everyday tasks like driving a car, cooking, or picking up something

(Hinge Health 2023).

1. Can enhance cognitive performance.
2. Can enhance athletic performance.
3. Will simplify daily chores.
4. improve posture, balance, and low risk of falling.
5. Gain muscle.
6. Increase energy.
7. Become flexible and agile.
8. Produce happy hormones.
 can help your body remain flexible by

stretching your muscles.Although the

exercises may not increase your strength or

endurance, being flexible allows you to

move more easily throughout other

workouts and daily activities.

• Dynamic flexibility is the ability to move through the range of motion of joint.

• Active flexibility is the ability to maintain a posture, usually at the end-range of

motion of a joint, by contracting the agonist's and synergist's muscles while

allowing the antagonist(s) to relax and stretch.

• Passive or static flexibility is an ability to keep a position, usually close to a

joint's end-range of motion, using external forces.

1. Perform better in physical activities.
2. Reduce the risk of getting hurt.
3. Encourage the full range of motion in joints.4. Inctease
the flow of blood to the muscles.5. Make the muscles as
efficient as possible.
6. Become more adept at performing daily tasks.
• A general warm-up that involves
dynamic movements targeting the
lower body to prepare for physical
activity.
• Benefits: Increases blood flow to the
muscles, improves flexibility, and

reduces the risk of injury.

• Walking forward by rolling
from the heel to the toe with
each step.

• Benefits: Enhances balance,

strengthens lower leg
muscles, and improves foot
coordination.
• A lateral movement
where one foot crosses
over the other in a
rhythmic pattern.
• Benefits: Improves
coordination, agility, and

lateral movement control.

• A balance exercise where one shifts
weight from one foot to the other in
a controlled manner.
• Benefits: Strengthens core stability
and balance, improving agility.
• Lifting one leg off the ground

while maintaining balance on the

other.

• Benefits: Strengthens the core

and leg muscles while improving

stability
• Raising one leg to the side while

keeping the upper body stable.

• Benefits: Enhances hip

mobility, balance, and overall

leg strength.
• Throwing and catching a

ball repeatedly.

• Benefits: Improves

hand-eye coordination,

reaction time, and agility

• Bouncing a ball continuously with one hand
while varying the speed.

• Benefits: Enhances control, coordination,

and reaction time.

• Practicing dribbling while adjusting the

height of the bounce.

• Benefits: Improves hand control,

responsiveness, and precision.

• Stretching the side of the
torso by bending laterally.

• Benefits: Improves

flexibility, relieves tension,

and enhances mobility.

• A forward lunge with a focus on

stretching the hip flexors.

• Benefits: Enhances hip

flexibility and reduces

tightness.
• Stretching by lunging to one
side while keeping the other leg

extended.

• Benefits: Improves flexibility

and strengthens the inner

thighs.
• Sitting with legs spread

wide and feet turned

outward in a relaxed

position.

• Benefits: Increases hip

flexibility and promotes

relaxation.
• Sitting with legs apart
and stretching toward
each foot.

• Benefits: Improves
hamstring and inner
thigh flexibility.
• Sitting with the soles of the
feet together and gently
pressing the knees
downward.
• Benefits: Enhances hip and
groin flexibility.
• A forward-bending stretch

resembling a diving motion.

• Benefits: Strengthens and

elongates the spine,

improves flexibility, and

enhances posture.